Okra vs. Rutabagas — In-Depth Nutrition Comparison
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Summary of differences between Okra and Rutabagas
- Rutabagas have less Manganese, Vitamin K, Folate, Vitamin B1, Vitamin B6, Magnesium, and Copper than Okra.
- Okra covers your daily need of Manganese 29% more than Rutabagas.
- Okra has 104 times more Vitamin K than Rutabagas. While Okra has 31.3µg of Vitamin K, Rutabagas have only 0.3µg.
- Okra has less Sugar.
These are the specific foods used in this comparison Okra, raw and Rutabagas, raw.
Infographic
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains
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Calcium
+90.7%
Contains
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Iron
+40.9%
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Magnesium
+185%
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Phosphorus
+15.1%
Contains
less
Sodium
-41.7%
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Zinc
+141.7%
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Copper
+240.6%
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Manganese
+501.5%
Equal in Potassium - 305
Equal in Selenium - 0.7
Contains
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Calcium
+90.7%
Contains
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Iron
+40.9%
Contains
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Magnesium
+185%
Contains
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Phosphorus
+15.1%
Contains
less
Sodium
-41.7%
Contains
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Zinc
+141.7%
Contains
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Copper
+240.6%
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Manganese
+501.5%
Equal in Potassium - 305
Equal in Selenium - 0.7
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
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Contains
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Vitamin A
+35700%
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Vitamin B1
+122.2%
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Vitamin B2
+50%
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Vitamin B3
+42.9%
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Vitamin B5
+53.1%
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Vitamin B6
+115%
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Folate
+185.7%
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Vitamin K
+10333.3%
Contains
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Vitamin E
+11.1%
Equal in Vitamin C - 25
Contains
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Vitamin A
+35700%
Contains
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Vitamin B1
+122.2%
Contains
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Vitamin B2
+50%
Contains
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Vitamin B3
+42.9%
Contains
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Vitamin B5
+53.1%
Contains
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Vitamin B6
+115%
Contains
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Folate
+185.7%
Contains
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Vitamin K
+10333.3%
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Vitamin E
+11.1%
Equal in Vitamin C - 25
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+78.7%
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Fats
+18.8%
Contains
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Other
+19.7%
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Carbs
+15.7%
Equal in Water - 89.43
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Protein
+78.7%
Contains
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Fats
+18.8%
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Other
+19.7%
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Carbs
+15.7%
Equal in Water - 89.43
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+47.1%
Contains
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Polyunsaturated fat
+225.9%
Equal in Saturated Fat - 0.027
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Monounsaturated Fat
+47.1%
Contains
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Polyunsaturated fat
+225.9%
Equal in Saturated Fat - 0.027
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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Sucrose
+13.2%
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Starch
+17.6%
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Glucose
+618.8%
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Fructose
+182.5%
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Maltose
+∞%
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Sucrose
+13.2%
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Starch
+17.6%
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Glucose
+618.8%
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Fructose
+182.5%
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Maltose
+∞%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 4.25g | 6.32g |
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| Protein | 1.93g | 1.08g |
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| Fats | 0.19g | 0.16g |
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| Carbs | 7.45g | 8.62g |
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| Calories | 33kcal | 37kcal |
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| Starch | 0.34g | 0.4g |
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| Fructose | 0.57g | 1.61g |
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| Sugar | 1.48g | 4.46g |
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| Fiber | 3.2g | 2.3g |
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| Calcium | 82mg | 43mg |
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| Iron | 0.62mg | 0.44mg |
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| Magnesium | 57mg | 20mg |
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| Phosphorus | 61mg | 53mg |
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| Potassium | 299mg | 305mg |
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| Sodium | 7mg | 12mg |
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| Zinc | 0.58mg | 0.24mg |
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| Copper | 0.109mg | 0.032mg |
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| Manganese | 0.788mg | 0.131mg |
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| Selenium | 0.7µg | 0.7µg | |
| Vitamin A | 716IU | 2IU |
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| Vitamin A RAE | 36µg | 0µg |
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| Vitamin E | 0.27mg | 0.3mg |
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| Vitamin C | 23mg | 25mg |
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| Vitamin B1 | 0.2mg | 0.09mg |
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| Vitamin B2 | 0.06mg | 0.04mg |
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| Vitamin B3 | 1mg | 0.7mg |
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| Vitamin B5 | 0.245mg | 0.16mg |
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| Vitamin B6 | 0.215mg | 0.1mg |
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| Folate | 60µg | 21µg |
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| Vitamin K | 31.3µg | 0.3µg |
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| Tryptophan | 0.017mg |
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| Threonine | 0.065mg |
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| Isoleucine | 0.069mg |
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| Leucine | 0.105mg |
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| Lysine | 0.081mg |
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| Methionine | 0.021mg |
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| Phenylalanine | 0.065mg |
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| Valine | 0.091mg |
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| Histidine | 0.031mg |
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| Saturated Fat | 0.026g | 0.027g |
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| Monounsaturated Fat | 0.017g | 0.025g |
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| Polyunsaturated fat | 0.027g | 0.088g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
33%
15%
Minerals Daily Need Coverage Score
30%
13%
Comparison summary
Which food is lower in glycemic index?
Rutabagas is lower in glycemic index (difference - 72)
Which food is lower in Sugar?
Okra is lower in Sugar (difference - 2.98g)
Which food contains less Sodium?
Okra contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Okra is lower in Saturated Fat (difference - 0.001g)
Which food is cheaper?
Okra is cheaper (difference - $1.5)
Which food is richer in minerals?
Okra is relatively richer in minerals
Which food is richer in vitamins?
Okra is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)